Comparing Nutrients in 300 calories Sunflower SeedsVS Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola

Weight per 300 calories

Sunflower Seeds

51.4g

Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola

64.2g

Sunflower Seeds have 1.3 times more energy per 100g than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola. It has very high energy density when compared to other foods. Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola having very high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola

35%

56%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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27.3%26.4g

Fat

12%11.8g

26.4 gvs11.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat

7.15%2.3g

Saturated Fat

5.62%1.8g

2.3 gvs1.8 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat

1.93%0.031g

Omega 3

64.7%1.04g

0.031 gvs1.04 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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69.7%12g

Omega 6

26%4.45g

12 gvs4.45 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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7.9%10.3g

Carbohydrate

32.7%42.5g

10.3 gvs42.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate

1.86%1.35g

Sugars

16%11.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.35 gvs11.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.3g

Sucrose

1.3 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose

11.6%4.4g

Fiber

14.2%5.4g

4.4 gvs5.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber

19%10.7g

Protein

13%7.2g

10.7 gvs7.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola

0.17%1.54μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.54 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

63.4%0.76mg

Vitamin B1

6.42%0.077mg

Thiamine

0.76 mgvs0.077 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

14%0.18mg

Vitamin B2

0.49%0.006mg

Riboflavin

0.18 mgvs0.006 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

26.8%4.3mg

Vitamin B3

0.8%0.13mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs0.13 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

11.6%0.58mg

Vitamin B5

1.3%0.064mg

Pantothenic acid

0.58 mgvs0.064 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

53%0.69mg

Vitamin B6

1.5%0.019mg

Pyridoxine

0.69 mgvs0.019 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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29%117μg

Vitamin B9

2.4%9.64μg

Folates and Folic Acid

117 μgvs9.64 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0.8%0.72mg

Vitamin C

0.21%0.19mg

Ascorbic acid

0.72 mgvs0.19 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

120%18mg

Vitamin E

3.8%0.57mg

Tocopherols and Tocotrienols

18 mgvs0.57 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

14%17μg

Phytomenadione or phylloquinone

0 μgvs17 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sunflower Seedsvs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola

4%40mg

Calcium

3.28%32.8mg

40 mgvs32.8 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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103%0.92mg

Copper

5.7%0.051mg

0.92 mgvs0.051 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper

Fluoride

0.16%6.42μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs6.42 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride

33.7%2.7mg

Iron

32.4%2.6mg

2.7 mgvs2.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39.8%167mg

Magnesium

6.1%25.7mg

167 mgvs25.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43.6%1mg

Manganese

3.35%0.077mg

1 mgvs0.077 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum

48.4%339mg

Phosphorus

29.6%207mg

339 mgvs207 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus

9.75%331mg

Potassium

5.5%187mg

331 mgvs187 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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49.5%27.2μg

Selenium

1.4%0.77μg

27.2 μgvs0.77 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium

0.31%4.62mg

Sodium

3.17%47.5mg

4.62 mgvs47.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium

23.3%2.57mg

Zinc

2.34%0.26mg

2.57 mgvs0.26 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc

0.066%2.43g

Water

0.052%1.93g

2.43 gvs1.93 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

Dried Sunflower Seed Kernels have 9.9 times more Vitamin B1, 28.4 times more Vitamin B2, 33.3 times more Vitamin B3, 9 times more Vitamin B5, 35.9 times more Vitamin B6, 12.1 times more Vitamin B9 and 31.6 times more Vitamin E than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
While Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

Dried Sunflower Seed Kernels have 1.2 times more Calcium, 18 times more Copper, 6.5 times more Magnesium, 13 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium, 35.3 times more Selenium and 10 times more Zinc than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
While Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 10.3 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 2.2 times more Fat, 1.3 times more Saturated Fat, 2.7 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
While Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 33.6 times more Omega 3, 4.1 times more Carbohydrate and 8.7 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have similar amounts of Energy and Fiber per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin GranolaVS Roasted Sunflower SeedsSunflower SeedsVS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dryCereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin GranolaVS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: